Remote work has transformed how millions of people approach their careers. The flexibility and convenience of working from home offer undeniable benefits—no commute, better work-life balance, and the comfort of customizing your own workspace. For many, this shift has boosted both productivity and job satisfaction.
However, not everyone has mastered the art of creating an ergonomic work-from-home setup. Many remote workers find themselves hunched over kitchen tables, squinting at small laptop screens, or spending eight-hour stretches in chairs that were never designed for extended sitting. While the transition to remote work happened quickly for many, the ability to invest in proper workspace ergonomics often lagged behind.
The way you sit, position your equipment, and move throughout the day directly impacts your physical health. Poor work from home ergonomics can lead to chronic pain and long-term musculoskeletal problems. The good news? You don’t need to spend thousands of dollars on fancy equipment to create a workspace that supports your body and keeps you comfortable throughout the workday.
Common aches and pains from working at a desk
Workers at non-ergonomic desks frequently experience a predictable set of physical frustrations. Understanding these common issues can help you recognize early warning signs and take preventive action.
- Neck and shoulder tension: Staring down at screens on a table or craning your neck forward to get closer to them is a constant low-grade strain on the cervical spine. This forward head posture puts extra pressure on neck muscles and can lead to tension headaches, shoulder stiffness, and upper back pain.
- Lower back pain: Prolonged sitting, especially with poor posture or in unsupportive chairs, places enormous stress on the lumbar spine. Many remote workers develop lower back pain from remaining in the same position for hours at a time.
- Wrist and forearm strain: Repetitive typing and mouse use, particularly when your wrists are bent at awkward angles, can cause conditions like carpal tunnel syndrome or tendinitis. Working at surfaces that are too high or too low usually forces your wrists into compromising positions.
- Eye strain and headaches: Staring at screens for extended periods, dealing with glare, or working with improper lighting can cause eye strain. Symptoms include dry eyes, blurred vision, and frequent headaches that worsen throughout the workday.
- Hip flexor tightness: Sitting for long periods shortens the hip flexor muscles, which can contribute to lower back pain and affect your posture when you’re up and about outside of work.
How to prevent stiffness and pain when working from home
Creating an ergonomic work-from-home setup doesn’t necessarily require a complete office overhaul or expensive equipment purchases. The principles of physical therapy and ergonomic science can guide you toward simple, effective solutions.
Optimize your monitor position
Position your computer screen so the top of the monitor sits at or slightly below eye level. This prevents the forward head posture that causes neck strain. If you’re using a laptop, consider investing in an external keyboard and mouse so you can elevate the screen without compromising your arm position.
Place your monitor(s) about arm’s length away—roughly 20 to 26 inches from your eyes. This distance reduces eye strain while allowing you to see the screen clearly without leaning forward.
Create proper seating support
While ergonomic chairs can be helpful, you can improve any chair’s support with simple adjustments. Sit all the way back in your chair so your lower back is supported. If your chair lacks lumbar support, roll up a small towel and place it behind the small of your back. There are also affordable standalone lumbar support cushions and braces for a more long-lasting solution.
Keep your feet flat on the floor with your knees at roughly 90-degree angles. If your feet don’t reach the floor comfortably, use a footrest or stack of books to provide support.
Position your keyboard and mouse correctly
Your elbows should hang naturally at your sides with your forearms parallel to the floor when typing. This typically means your keyboard should be at elbow height or slightly below.
Keep your wrists in a neutral position—avoid bending them up, down, or to either side while typing. Your mouse should be at the same level as your keyboard and close enough that you don’t have to reach far forward for it.
Take regular movement breaks
Set a timer to remind yourself to move every 30 to 60 minutes. Even brief movement breaks can counteract the negative effects of prolonged sitting. Stand up, walk around your home, do a few stretches, or simply change positions in your chair.
While on your break, try the 20-20-20 rule for eye health: every 20 minutes, look at something 20 feet away for at least 20 seconds. This gives your eye muscles a chance to relax and refocus.
Incorporate simple stretches
Build micro-stretching sessions into your workday. Gentle neck rolls, shoulder shrugs, and seated spinal twists can be done right at your desk. Hip flexor stretches and calf raises help counteract the effects of prolonged sitting.
Upper trap stretches—gently tilting your head to one side while dropping the opposite shoulder—may help relieve neck and shoulder tension that builds throughout the day.
Improve your lighting
Position your workspace to minimize glare on your computer screen. Natural light, when available, should come from the side rather than directly behind or in front of your monitor. Use adjustable blinds or curtains to control brightness throughout the day.
Ensure your workspace has adequate ambient lighting so you’re not working in a dark room with only your screen providing light. Having enough ambient light in the room reduces the extreme contrast that contributes to eye strain.
Personalized support from Panther PT
While these ergonomic principles can prevent and alleviate many common workplace injuries, they’re just ideas that you’d be responsible for implementing for your particular setup and lifestyle. In addition, these preventative steps won’t necessarily instantly relieve symptoms like persistent pain, numbness or tingling in your hands or arms, or severe headaches that interfere with your work.
The Physical Therapists at Panther PT specialize in understanding how workplace ergonomics affect the body. They can provide personalized assessments of your workspace, identify specific problem areas, and develop targeted exercise programs to address your particular pains.
Learn more about how PT can help you live your best life with less pain by calling one of our clinics in the North Suburbs of Pittsburgh or by requesting an appointment online today.